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The Roadmap for a Healthy Business Trip

>A good business trip takes careful planning. So does maintaining a healthy lifestyle and a healthy weight. If you travel frequently in your line of work, or for your business, you know how difficult it can be to keep up good habits and how easy it is to slip into bad ones. The good news is that, with a little added preparation and smart choices, you can considerably reduce that risk. Here’s how:

Set realistic goals – Goals will help you stay focused while you are away, but be realistic. For example, instead of losing weight, why not set maintaining your current weight as your goal?

Be prepared – It’s easier to maintain your health and weight with a little preparation. For example, call ahead to the hotel where you are staying and see if they have a fitness centre. Or, for frequent stays, consider a pass to a local facility. And be sure to take along your workout gear.

Scan the menu – Taking time to review your choices will help you make healthy ones.

Consider avoiding foods with descriptions such as ‘fried,’ ‘crispy,’ or ‘battered.’ They are likely high in fat. Instead, look for high-fiber meals, like a baked potato or salad.

For baked potatoes and salads, avoid high-calorie dressings and sour cream, or extras such as meat, cheese, egg and croutons. Or, ask to have dressings and toppings on the side so you can control your portions.

Ordering a small or kid-size portion. This is a great way to reduce the amount of calories, sodium and fat you consume.

Eat on schedule – Skipping meals or not eating for long periods increases your hunger and the risk that you will overeat when you finally make time for food.

Curb the urge to splurge – Keep snacks like graham crackers and fruit on hand in your car, bag or briefcase. This will help keep your appetite in check when standing at the buffet table or ordering a meal.

Forego fast food where possible – If fast-food restaurants are your only option, remember that many now have health-smart choices. Be sure to ask for the nutritional information and check the calorie, fat and fiber counts before ordering. Often, these choices aren’t healthier than what is on the main menu. Avoid the value meals; the calorie content is generally equal to two meals.

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Colette Robicheau
The Organizing Coach
Organize Anything
Phone: (902) 233-1577
Permission to reuse or redistribute these materials is hereby granted provided they are reproduced or redistributed in their entirety with full attribution.


The Flaw of January 1

Quote from author, Ellen Goodman:
“We spend January 1 walking through our lives, room by room, drawing up a list of work to be done, cracks to be patched. Maybe this year, to balance the list, we ought to walk through the rooms of our lives… not looking for flaws, but for potential.’  

Paper Trail: Common Sense in Uncommon Times by Ellen Goodman


Seven Things Not To Do When Creating a New Years Resolution

One in four people will not make it a week with their New Year’s resolution. Here are seven things not to do when creating a New Year’s resolution that will help you go the distance:

1. Don’t keep it to yourself. Let others know! 
2. Don’t leave it in your head. Write down your goals!
3. Don’t be vague. How much? At what rate? By when?
4. Don’t be inflexible. Not all goals happen with the flip of a switch.
5. Don’t be unrealistic or harsh. It is not always realistic to deny yourself.
6. Don’t take on too much at once. This is just setting yourself up for disappointment.
7. Don’t put it off. There always seems to be a better time than right now. Start TODAY!

“Watch your thoughts, for they become words.
Watch your words, for they become actions.
Watch your actions, for they become habits.
Watch your habits, for they become your character.
Watch your character, for it becomes your destiny.”
– Anonymous


It’s Time to Be Selfish!

Make one of your goals for the New Year to be more selfish. Seriously. Say “no” more often and take time for yourself. Why you ask? Because it’s good for business.

People who take time out of their busy work lives to spend some quality with themselves are more likely to enjoy their work and be more productive. Here are some simple ways to treat yourself right – even when you’re at your busiest.

1) Schedule an hour in your day planner every day that is just for you. Fill it with a hobby,  a class, a nap – whatever you like, as long as it’s just for you. If you look at it like it’s an appointment that you have to keep you are more likely to honour that time.

2) Take an electronic break – see what happens when you turn off your phone, blackberry, iPod, TV, spa-acne-treatmentcomputer and radio. A study of 3000 students by the Kaiser Family Foundation ending in May 2009 revealed that on average they were spending seven and a half hours per day working with electronic devices!

3) If it’s in your budget, schedule yourself a massage once a month. If a massage is a little too pricey, enjoy an
at-home spa day once a month. Taking a break under the warm hands of a masseuse or in tub full of bubbles can help with mental vacation from your stress.

4) Go to your to-do list and see what you can eliminate – maybe you don’t really have to do it anyway. If you have been procrastinating doing something for a long time, ask if it is really important. If it, is make a plan. If it isn’t, get rid of it. No sense in it haunting you from the list. Better yet – see who else could do it.

5) Shut your door – Research suggests the average manager spends three hours a day dealing with interruptions.

6) Take a real lunch break.  Give yourself time to eat in a relaxing atmosphere and read, listen to music, or do nothing.

7) Say no. We are inundated with requests every day to give up our time – and our sanity! Learn to politely refuse when asked to volunteer or donate your time to a cause that you aren’t fully behind. Save your time and energy for causes you truly believe in. Direct your energies in fewer areas where you can be more and fully engaged.

8) Under promise – over deliver.

9) Break out of “The Zone.” It can be really hard to walk away from a project at the end of the day if you’re feeling in the groove, but you need to respect the boundary between work and home. You’ll find your groove again tomorrow, right now you need to walk away and go do something else.

gym-210) Hit the gym, go for a run, practice yoga, take a walk around the block. Beyond the obvious health benefits, the endorphins that are released when you exercise give you a much needed emotional boost to fight through stress and fatigue.

11) Embrace the power of sleep. It’s amazing what a good night’s sleep can do for your emotional well being. Set your DVR to record, so you don’t miss your favourite show, and head to bed an hour earlier – your brain will thank you in the morning!

Make yourself a priority this year. If you take care of yourself physically and emotionally, everything else in your life will fall into place. Now is the time to make yourself a priority – and you will find that your business ventures  will be more successful as a result.


Is Your Office Set Up Working for You and Your Health

It’s time to audit your office set up.

Is your office set up working for you and your health? Position yourself and your equipment correctly to ensure a quality-working environment.

Get organized for the health of it. And remember if you have specific concerns always check with your practitioners to ensure the set up is right for you.

An improved working environment will elevate one’s overall well-being.


Time or Task? – Time Managment Tips to Get Projects Done

When it comes to adding things to the “To Do” list, think in terms of describing your goal as a time or a task. Remember that we can’t do everything involved in a project at once. We have to break it down in to smaller, more manageable pieces.

Time is when you designate a period of time in hours or minutes to work upon something, and you simply stop when the period of time has ended. You are free to stop because you have reached your goal, and now you can get on with your day or weekend.

Task is when you describe what needs to get done by just one specific area, location or job. This goal is complete when that individual task is finished. It is vital that you are very specific as to what your task goal looks like.

to do listWe are often overwhelmed when we approach our goals because everything just looks too big. We spend so much time worrying about getting it all done and we get nothing done.

To avoid this, try the following:
1. Think about how you can break things down in to smaller and smaller manageable pieces that are easier to get you started.
2. What are the beginning and the end of the job?
3. Describe your time or task so you are able to say “yes” or “no” to whether you completed your goal.

Here are some examples of some ways you can approach you’re to do list for different areas of your life:

Time: Two hours, Saturday morning before noon.
– Sort all sporting goods
– Throw out broken items
– Donate unused
– Store the rest

Bedroom Closet
Time: 15 minutes each time I put the laundry away
– Organize all pants on pant hangers by colour, length and season
– Repeat for shirts
– Donate unused items

Time: 15 minutes at the end of each day
– File two inches of paper from a pile to be filed
– Repeat

By setting your goals by time or task, you can free yourself by creating more of a sense of completion to those somewhat overwhelming projects. Do the allotted time, or perform the allotted task. It’s your choice.

Try Something New in 2010

>It’s the beginning of another new year and everyone is busy thinking of ways to improve their lives. Take the opportunity of a new calendar year to get off to a fresh start. Here are 7 tips that you can follow to help you start the New Year off right.

1) Eat well. Although many of us try to make healthier food selections, it is seldom people stick with it after the first few weeks. Write your food intake into a food diary. This will help you to take responsibility for what you are actually consuming.

2) Plan how to pay your bills for the next few months. If you find you are constantly late paying bills, have them automatically taken off a VISA or MasterCard account. Label binders for each bill that comes into the home, and make sure to write PAID on them once you have sent in your payment. Then put them in the binder so you can keep track of what you have paid or what has yet to be dealt with. Get in the habit of sending off a payment as soon as the bill comes in the mail. Bills inevitability must be paid, so why wait two weeks to put the cheque in the mail? Don’t procrastinate; get it over with and off your plate as soon as possible.

3) Spruce yourself up! Many people become so caught up in helping their family and friends that they neglect their own personal needs. Change your hairstyle, revamp your wardrobe or try a new way of putting make-up on. If you feel better about your overall appearance, you will be more confident and ready to take on new opportunities both at work and in your social life. Make 2007 the year to become more outgoing and personable along with your new or improved looks.

4) Make a list of long term goals.  Your New Year’s resolution doesn’t have to be one particular goal. You can create a list of what you would like to accomplish all throughout the year. Don’t panic thinking you have to have accomplished something in the beginning of January. Most goals that are worthwhile will take longer to plan out and execute. Keep a day planner to help keep track of all appointments and to remind you of set goals each day. Try having a goal for each month.

5) Sleep regular hours. Try to get up at the same time each day even on weekends. You can always take a quick nap later in the day if you feel too fatigued. By keeping the same routine, it will be easier to get up when Monday rolls around. Be productive on weekends and get involved in activities that you truly enjoy. Make the most of your free time to live life to the fullest.

6) Get involved in a workout regime. Although many people enjoy working out at public fitness facilities, you don’t have to spend hours at the gym to have a healthy body. Choose a sport or activity that you enjoy and get active. Walk or bike places instead of hopping in the car. Walk around the block or your yard for as little as 20 minutes a day to experience the benefits of good cardiovascular endurance. Don’t forget to take the time to cool down and stretch after your workout. Stretching increases flexibility, prevents muscle soreness and allows the body and mind time to relax from a busy day.

7) Become part of your community. Give a little of your time to others outside your family circle. Join a club or league or donate some of your spare time to volunteer work. You will feel good about yourself for interacting with new friends while helping others who are in need. It is a win-win situation and a great the opportunity for self growth.

Give yourself a break. Don’t let the thought of a new year and new responsibilities stress you out. Take a deep breath and enjoy each day as it comes. If you pre-planned activities and have your priorities in order, you will be much less likely to worry about minor details as they surface.

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